Maintaining a good posture is quite necessary for the ligaments, bones, and muscles to work smoothly, otherwise, they become hard and stiff and causes pain. If it continues for a long time, then it may cause deformity of the spine.

Therefore, maintaining a good posture only requires some of the easy steps that every individual should follow:

1. Straighten the body: whether you are sitting or standing, always do it straightly. Working on the desk for long hours is tiring and sometimes you slay down on your chair, which is not right for the body. Do keep your body straight and shoulders back and head up. When getting tired from the work, do a brisk walk for refreshing yourself.

2.  Lift heavy objects correctly: Take extra care while lifting the heavy objects. You can injure your back if objects are not lifted correctly.

3. Footwear plays an important role in improving the posture as feet holds the whole of the body. If they are strong only then they are able to hold. Properly fitted shoes provide a supportive base that helps the spine and body remain in alignment.

4. Diet containing Vitamin D: Vitamin D is very essential for bones and muscles health. A healthy diet containing all the essential vitamins and minerals should be taken by everyone. The sun is a natural source of vitamin D.

5. Exercise:  Strong hip, pelvic muscles are important to provide support for the lower back and avoid injury. Exercise like walking, climbing staircase —increases blood flow to the spine, which supplies healing nutrients and hydration to the structures in your lower back.

DISCLAIMER: This article is intended to promote understanding of and knowledge about general orthopedic topics. It is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or treatment.

If a person has attained high bone mass till 30, he is less likely to have weak and brittle bones or a condition known as Osteoporosis. Thus, to prevent the symptoms of osteoporosis to occur and maintaining the bone health, there is a number of ways that a person should follow:

1. Adopt an active lifestyle that includes walking, jogging, aerobics, exercises, and yoga. This will enhance the strength of the bones and make them flexible too.

2. Always eat healthy food that helps in increasing bone strength. Eating foods rich in calcium is one of the best things you can do to increase the strength of your bones. Take a diet that includes milk, yoghurt, cheese, kale, beans, almonds etc to supplement the calcium in your body.

3. For bones, Vitamin D is the essential vitamin for absorbing calcium and it is freely available in nature. Exposure to the sun is the best source of getting vitamin D. Other good sources of vitamin D include oily fish, such as salmon, trout, whitefish, mushrooms, eggs and fortified foods, such as milk and cereals.

4. If you want your calcium absorption to be high, avoid taking an excess of alcohol and tobacco.

5. Bone health is important at all stages of life. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Thus, it is quite important to consult orthopaedician at regular intervals to know how to build strong bones or to check bone density.

DISCLAIMER: This article is intended to promote understanding of and knowledge about general orthopedic topics. It is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your qualified healthcare provider with any questions you may have regarding a medical condition or treatment.